Gymscore · Program schedule
r/Fitness Basic Beginner Routine: Program schedule
The r/Fitness beginner concept is a simple entry into consistent barbell training. Gymscore’s saved adaptation includes squats in both workouts, alternating presses and pulls, and final sets whose rep counts help you review progress.
Who this template suits
Someone starting a gym routine who wants a short exercise list and a clear session sequence to follow.
When to choose another option
You already train the main barbell lifts consistently and need a more detailed strength or hypertrophy program.
Template length
8 weeks
The Gymscore adaptation has three weekly sessions over eight weeks, alternating A-B-A and B-A-B. Its exercise arrangement differs from the original Fitness Wiki routine; use the displayed workouts when planning your week.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- pull-up bar
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Linear Progression · weeks 1–8
Odd Weeks (A-B-A)
Workout A · Squat / Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5/5/5+ | 2 min |
| Bench Press | 3 | 5/5/5+ | 2 min |
| Barbell Row | 3 | 5/5/5+ | 2 min |
Workout B · Squat / OHP / Deadlift / Chin-ups
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5/5/5+ | 2 min |
| Overhead Press | 3 | 5/5/5+ | 2 min |
| Barbell Deadlift | 1 | 5+ | 3 min |
| Chin-ups | 3 | AMRAP | 2 min |
Workout A · Squat / Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5/5/5+ | 2 min |
| Bench Press | 3 | 5/5/5+ | 2 min |
| Barbell Row | 3 | 5/5/5+ | 2 min |
Questions answered
How long is this saved plan?
Eight weeks. That is the duration of the Gymscore template, not a promise that every beginner should switch programs on that date.
Is the schedule the same as the Fitness Wiki page?
No. The saved adaptation includes squats in both workouts and a different exercise arrangement. The Wiki link provides the original routine.
What comes after it?
Review your consistency, exercise familiarity and goals. StrongLifts offers another simple barbell structure; GZCLP adds separate tiers for heavier and higher-rep work.